Becoming a faster runner in the next sprint triathlon begins today. It has been just over 2 weeks since I completed my second sprint triathlon. I did improve on the overall performance but I was also surprised by the areas in that I did slightly worse.
goal setting
Becoming a faster runner does not happen overnight. I’ve wanted to improve my speed for some time now and yet I’m still struggling. Once I asked a friend – how do I start running faster? Her answer was so funny – it was, ‘Just run faster!’ That sounds simple enough, right and in one sense, yes but that is not the whole truth.
Have a clear goal. Then break it down.
An example of this is: to increase my Garmin training plans from beginner to intermediate and be as consistent as possible. Look at the time period to the next event and break the training schedule to fit the time available.
In the coming year, I will first work on getting 3min of my 5k time. This is realistic for me for my age group. Know and find out what is realistic, and yet challenging. This will be a 12-week endeavor. That will take me to the beginning of winter and I’ll try to find a 5k race to see how I am doing.
During the winter season, I’ll then upgrade my 10k attempt from a Garmin beginner to an intermediate training plan. The goal is to have improved on the 5k so then the 10k, I’ll have the speed and will work on the endurance. Hopefully, the gains will translate to the longer distance.
know your limits
For this season of becoming a faster runner, I know that 10k is my max distance. Be very clear with what you are trying to achieve. I do not like generalities because I lose focus and cannot stay disciplined. Longer distances are not for me at this time.
I have been running for a while and I know that sickness and injury can happen, so to the best of my ability will I set out. If I don’t aim for something, then I will not achieve it. No one else can do this for me. No one can do this for you either. Let’s do this.
mix it up
I have to improve on my swim and on my cycling and so I’ll work on those too. After the 10k 12-week intermediate running schedule I’ll be in late winter. This will be super challenging but layering up and staying warm is doable.
To mix things up for a bit in my trying to become a faster runner I’ll change the Garmin training plan to IMPROVE FITNESS for the following 12 weeks.
build in the breaks
After the IMPROVE FITNESS training, there is a gap in the schedule before I start the Sprint Triathlon training for the actual event. Breaks in a schedule are good because life happens and it is good to have a little bit of room to move things around.
faster runner specifics
There are a few things, other than just running faster that one can do to run faster. I love them because it mixes things up for a bit and breaks the drudgery of running the same speed, distance and route over and over again. There are many things you can do. I’ll mention 3 for now.
- Easy run. This is at a pace that is easy for you. It is where I can run along with someone and hold a reasonable conversation with them the whole way. It is done slower than your race pace or when you’re actively trying to maintain a steady speed. Often it is done in a given training week when you’ve done a couple of harder workouts. Little effort is needed and it’s time to take in the surroundings and enjoy the view and appreciate that you can run.
- Steady run. Here is where you up the ante a bit. It is comfortable yet, purposeful. It’s certainly faster than the easy run but it does not exhaust you. You have to concentrate a bit more, and try and keep a steady rhythm and pace, conversation may be a bit more challenging now. When you can check on your running times and see that the pace is up, even a little – it will encourage you to keep on trying till you get to your goal.
- Threshold run. Here we go. This is faster than the steady run but not quite at your race pace yet. You are getting there, but now is not the time to exhaust yourself. Push it up a bit more, but leave a little in your reserves. Each time you can do this it is more encouraging to know that you can and that there is still a bit more that you can give.
summing up how to become a faster runner in the next sprint triathlon
It is the first time to have a plan for the whole year. It is not too tight and there is a bit of wriggle room. I’ll be mixing it up with some swims, walks, and cycles but I hope to keep moving closer to my goal.
Grab a piece of paper, and have a look at the year ahead of you. Where and what do you want to have achieved a year from now. Write it down. Break it up into bite-sized chunks. Be realistic, but have fun. Add a bit of challenge to it too. To be a faster runner in the next sprint triathlon is my goal and it will stretch me, but that is where I am heading.
It may not be a triathlon. It may be to be active every single day or every other day. Maybe it will be to run a marathon. Our goals are all different, run your race or walk your walk – I’ll be encouraging you on in your journey. Let’s do this together. See you out there.
Enjoy the journey and let’s stay in touch. Follow on Instagram to see how my journey is progressing and if any changes take place.